TAKE A STEP WITH GOOD NUTRITION

Four pillars for a healthier lifestyle are good nutrition, sufficient exercise, relaxation / rest, and social contacts. In this first column I will tell you about the steps you can take in the area of ​​good nutrition. As you get older, your body sets a few other requirements for a healthy diet. General rules for good nutrition for seniors have been translated into the five V's.

1. Fatty acid composition: eat soft vegetable instead of hard animal fat

It is important to choose sufficiently good, unsaturated fats. We need these fats for all kinds of bodily functions, storage of vitamins A, D and as a food supplement. The bad, saturated fats should be avoided as much as possible because these fats increase the risk of cardiovascular disease.

Tip:  Eat more vegetable and less animal products. Do not eat 'hard fats' such as hard cream butter, hard frying and cooking fat and hard margarine. Eat mainly liquid (vegetable) fats such as low-fat margarine, olive oil and sunflower oil. Eat (oily) fish once or twice a week, and use as few sauces as possible when eating.

2. Fibers: Eat enough fiber for bowel movements and to prevent diseases

Fibers are in the cell wall of plants, are indigestible and do not supply nutrients. They ensure a good bowel movement; retain moisture, making softer stools and feel full. Sufficient fiber in the diet (± 40 grams) has a positive effect on high blood pressure, high cholesterol and lowers the chance of developing type II diabetes.

Tip : Good sources for dietary fiber are vegetables, fruit, legumes, nuts and seeds, whole grains, and unpolished rice.

3. Power / energy: Find a good balance between eating and exercising

The amount of energy that the body uses to function, in activities such as exercise and work, must be in balance with the energy we receive through our diet. Only then can we prevent underweight or overweight.

Tip : Try to 'feed' your body with good nutrition (see the Disc of Five) and not to 'fill' with poor nutrition. Eat three meals a day and a maximum of three to four snacks. Move sufficiently; moving is good, more exercise is better!

4. Moisture: Drink enough to maintain your fluid balance

Sufficient moisture is very important for the absorption of nutrients, the transport of food and waste and the regulation of the body temperature. It is necessary to replenish the moisture that you lose. Recommended is 1.5 to 2 liters of drinking (water, coffee, tea) per day for people up to 70 years. Above 70 years, at least 1.7 liters is recommended because older people get less fluid from their food because they eat less.

Tip: Start the day with two glasses of water (because you lose a lot of fluid at night), drink a glass of water with every cup of coffee and drink a glass of water with meals.

5. Vitamin: Eat enough and vary your food sufficiently

Sufficient and varied good nutrition is needed to get enough of the different vitamin. Because the older skin produces less vitamin D, extra vitamin D is recommended to women over 50 (10 ) and men and women over 70 (20 ). Vitamin D is important for the maintenance of strong bones. With strong bones the chance of falling and getting broken bones is greatly reduced.